DTI CALCULATOR – INFLAM RESET

28-Day Inflammation Reset

DTI Calculator

DTI stands for Default Training Intensity. It is your personalised aerobic heart-rate ceiling for this 28-day reset.

This is not designed to test your maximum fitness. It is designed to help you train at an intensity that supports mitochondrial health, recovery, fat utilisation and reduced inflammatory load.

The objective is not exhaustion.
The objective is adaptation.
Heart rate training

Why DTI?

Many men over 50 train too hard too often. Every session becomes threshold, tempo or high intensity. That may improve fitness in some circumstances, but it can also increase recovery demand.

During this program, we want exercise to support the body, not punish it. Your DTI ceiling helps keep your activity aerobic, controlled and repeatable.

More time under your ceiling is better than harder work above it.

Your DTI Formula

DTI Ceiling = 180 - Age - Symptom Load

Each selected symptom or marker below subtracts 1 beat per minute from your ceiling.

This gives you a conservative reset number — a heart-rate ceiling designed for recovery, mitochondrial development and inflammation management.

Calculate Your DTI Ceiling

Select every marker that applies to you:

Your Default Training Intensity Ceiling
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beats per minute

How To Use Your DTI Number

  • This number is your heart-rate ceiling, not your average heart rate.
  • During exercise, aim to stay at or below this number.
  • Stationary bike sessions are ideal because heart rate is easier to control.
  • You should feel controlled, conversational and able to nasal breathe.
  • The effort should feel around 3-4/10.
  • If heart rate climbs above your ceiling, back off immediately.
  • The goal is to accumulate time, not chase suffering.
Important: If you are taking beta blockers or medication that changes heart-rate response, use perceived effort as your main guide and seek medical guidance where appropriate. This calculator is an educational tool and does not replace medical advice.